Meal Plan for Women
According to USDA MyPlate Guidelines
Breakfast (pick one from each group)
2000 calories
Grains : 2 slices toast | 3 pancakes | whole English muffin |2 cups cereal/oatmeal
30-60 mins
Protein : 2 egg whites | 2 tbsp peanut butter | ½ cup beans | 2 oz cooked meat
Dairy: 8 oz milk | 3 slices cheese | 1 cup yogurt
Fruit: 1 whole fruit | 8 oz glass 100% fruit juice |1 cup fruit to add to pancakes/
cereal
Lunch (pick one from each group)
physical activity
6 ounces whole
grains
2 cups fruit
Grains: 2 slices whole wheat bread | 1 whole wheat frybread | 2 small tortillas
2 1/2 cups
Protein: 2 slices deli meat | 2 oz cooked meat | 2 tbsp peanut butter | ½ can of tuna
vegetables
Vegetables: 3 cups leafy greens | 18 baby carrots | 3 stalks celery
3 cups dairy
Fruit: ½ orange | ½ apple | half cup any whole fruit
Dinner (pick one from each group)
Grains: 2 cups cooked rice | 2 cups cooked pasta
Protein: 3 oz cooked meat | ¾ cup beans
Vegetables: 3 cups leafy greens | 1 ½ cup squash | 1 ½ cup broccoli
Snacks (Twice a day, 1 from each group)
Dairy: 1 cup yogurt | 3 slices cheese
Fruit: ½ orange | ½ apple | ½ cup any fruit | 4 oz 100% fruit juice
Grains: 10 whole wheat crackers | 1 whole wheat frybread
Center for American Indian Resilience
NIH Grant Number: 1P20MD006872-01
5 ounces
protein
NIH Grant Number: 1P20MD006872-01
Food Plan Worksheet for Women
Source: USDA My Plate, http://www.choosemyplate.gov/professionals/food_tracking_wksht.html